Methods of improving respiratory effectiveness

ABSTRACT

Methods for improving respiratory effectiveness including inhaling a breath and, while continuously holding the breath, swimming for a period of at least 10 seconds without exhaling or further inhaling, and inhaling a breath and, without exhaling or further inhaling, adopting, and holding for a period of at least 3 seconds, at least one stretch position, which requires constant muscular exertion to maintain.

PRIORITY CLAIM

This application is a continuation-in-part of U.S. patent applicationSer. No. 14/748,425, filed Jun. 24, 2015, which is a continuation ofU.S. patent application Ser. No. 13/606,535, filed Sep. 7, 2012, nowabandoned, which claims priority to UK patent application no. 1115610.6,filed Sep. 9, 2011, entitled “A Training Method and Regime”, thedisclosure of which is hereby incorporated by reference.

FIELD

Embodiments of the invention relate to methods for improving respiratoryeffectiveness, and in particular concern training methods and techniquesfor improving overall breathing performance and recovery rates.

BACKGROUND

In sports and other activities that subject the human body to stress andexertion, effective breathing is vital, and the preparation for manysports includes repetitive and strenuous training to improvecardio-vascular fitness. Shortness of breath, or the inability to regaincontrol of one's breathing following a period of exertion, are oftenfactors which limit an individual's sporting performance.

There is a need for improved methods and techniques for improving theeffectiveness of individuals' breathing, over and above the simplerepetition of strenuous endurance activity.

SUMMARY

Accordingly, one aspect of the present invention provides a method forimproving respiratory effectiveness, including the steps of: inhaling abreath and, holding the breath, swimming for a period of at least 10seconds without exhaling or further inhaling; inhaling a breath and,without exhaling or further inhaling, adopting, and holding for a periodof at least 3 seconds, at least one stretch position, which requiresconstant muscular exertion to maintain.

Advantageously, the two steps are carried out successively, with aperiod of no more than 60 seconds between completing one of the stepsand commencing the other of the steps.

Preferably, the swimming step comprises swimming underwater or swimmingalong the surface of the water.

Conveniently, the swimming step is completed using a stroke in which thesubject's arms are primarily used to drive the subject through thewater, with the subject's legs not contributing significantly to thesubject's locomotion.

Advantageously, the stretching step comprises successively adopting andholding two or more stretch positions, each for a period of at least 3seconds.

Preferably, a separate breath is inhaled and held for each of the two ormore stretch positions.

Conveniently, the stretching step is carried out with at least thesubject's mouth and nose submerged under the surface of the water.

Advantageously, the swimming step comprises swimming a length or widthof a swimming pool.

Preferably, the pool is a 25-meter or 50-meter pool.

Conveniently, the stretching step comprises holding a stretch positionfor at least 15 seconds.

Advantageously, the method comprises alternately carrying out thestretching step and the swimming step at least 10 times each.

Preferably, the method comprises alternately carrying out the stretchingstep and the swimming step at least 15 times each.

Another aspect of the present invention provides a training programmecomprising any of the above methods.

BRIEF DESCRIPTION OF THE FIGURES

In order that the present invention may be more readily understood,embodiments thereof will now be described, with reference to theaccompanying figures. The figures are illustrative of particularembodiments of the present invention and therefore do not limit thescope of the invention. The figures are intended for use in conjunctionwith the explanations in the following detailed description. Embodimentsof the present invention will hereinafter be described in conjunctionwith the appended photographs.

FIGS. 1 to 12 show various “stretch and hold” positions that aresuitable for use with the present invention;

FIGS. 13 to 15 show stages in a swimming action that is suitable for usewith the present invention;

FIG. 16 shows a grab bar suitable for use with the present invention;and

FIG. 17 shows a timing device suitable for use with the presentinvention.

DETAILED DESCRIPTION OF ILLUSTRATIVE EMBODIMENTS

The following detailed description is exemplary in nature and is notintended to limit the scope, applicability, or configuration of theinvention in any way. Rather, the following description providespractical illustrations for implementing exemplary embodiments of thepresent invention. Those skilled in the art will recognize that many ofthe examples provided have suitable alternatives that can be utilized.

Training methods embodying the present invention aim to improve therespiratory effectiveness of individuals, and this improvedeffectiveness will be useful in many circumstances, including, but notlimited to: sports which involve sustained aerobic exertion, such asathletics, football and rugby; sports which do not (or do not always)involve sustained aerobic exertion, such as kinds of dance, gymnasticsor weightlifting; the playing of musical wind instruments; all kinds ofsinging; performative speaking, such as acting and public speaking; andmore general physical composure. While the methods disclosed herein arelikely to have benefits for swimmers (swimming generally being anexample of a sport which involves sustained aerobic exertion), themethods disclosed herein are not swimming exercises. For variousreasons, steps of the training methods are generally carried out in abody of water, such as a swimming pool. Certain steps of the trainingmethods require that an individual does not inhale or exhale, and if asubject's face is underwater then this helps to make sure that noinhalation takes place, and also makes it easy to verify that noexhalation takes place.

Having one's body fully or partly submerged in water also makes a widevariety of stretch positions possible (or less difficult)—onconsideration of some of the stretch positions shown in the attachedfigures, which are discussed in more detail below, it will be clear tothe skilled reader that it would not be straightforward for many ofthese positions to be adopted and sustained on dry land.

Furthermore, being submerged in water causes one's heart rate to slowdown. This means that, during the stretch exercises, less oxygen is used(per unit time) by a person carrying out the training. This will help asubject to avoid becoming very short of breath during the training, andwill also allow the lungs to remain full of a breath of air for as longas possible, with the chest cavity expanded, which (as discussed below)is crucial for developing the muscles around the lungs in the chestcavity.

Overall it will be clear that the methods disclosed herein are, despitethe fact that they are generally carried out in a swimming pool or otherbody of water, not exercises in swimming training, and should not bemistaken for such. Rather, the methods discussed in this document arespecifically geared towards the improvement of respiratory effectivenessfor individuals.

Training methods embodying the invention vary in complexity, butcomprise two main steps.

In a first step of the invention, the subject performs at least one“stretch and hold” exercise. During each of these exercises, an inhaledbreath is held, without inhalation or exhalation.

The first step may comprise several successive stretch and holdexercises, and a new breath may be inhaled before each of theseexercises, or indeed a single breath may be held for the duration of twoor more of the stretch and hold exercises.

If the subject is at least partly submerged in water, it is preferredthat the stretch and hold exercises are performed with at least thesubject's mouth and nose submerged in the water, to ensure that noinhalation or exhalation takes place.

While the exact nature of the one or each stretch and hold position thatis adopted during the first step is not critical, it is important thatthe position requires continuous effort on the part of the subject tomaintain, i.e. it is not a “passive” position that can be maintainedwithout effort. An example of such a passive position is one where theposition is primarily maintained by the weight of the subject's body.

It is preferred that, in the one or each position adopted during thefirst step, the torso of the subject remains relatively straight, sothat the expansion of the subject's lungs is not impeded. Positions inwhich the lungs are compressed, such as where the subject's back issignificantly curled forwards or arched backwards, should preferably beavoided.

While the subject maintains the stretch and hold position, blood isforced into the muscles surrounding the lungs, i.e. those muscles(including, but not limited to, the extrinsic muscles and the diaphragm)which allow the subject's lungs to be held in the “fully inhaled”position. During this step, therefore, these muscles can besignificantly developed, particularly if the subject is alreadyphysically exerted and hence the levels of oxygen in the subject's bloodare relatively low.

Each stretch and hold position should be held for at least 3 seconds.More advanced training may involve positions being maintained forconsiderably longer than this, as will be clear from the examples givenbelow.

In a second step, an individual inhales, preferably so that his or herlungs are full or substantially full of air, and then performs physicalexercise while holding the inhaled air, i.e. without substantiallyinhaling or exhaling (aside from very small, inconsequential inhalationsor exhalations).

The type and duration of the physical exercise that is performed duringthe first step will vary, depending on the level of fitness andexperience of the subject, and also upon the intensity of training thatis required. However, in general, the subject should become physicallyexerted during the exercise, so that he or she feels short of breath.

It is envisaged that the physical exercise carried out in the secondstep should last, for those of a low level of ability (e.g. subjectswith a low level of fitness, or children), for at least 10 seconds.Again, fitter and more experienced subjects may perform physicalexercise for considerably longer than this.

Performing physical exercise, while holding an inhaled breath andwithout inhaling or exhaling, causes exertion of (inter alia) themuscles surrounding the subject's lungs.

The first and second steps may be carried out in reverse order, i.e. thesecond step followed by the first step. However, both steps must becarried out in a training regime embodying the present invention. Thesteps must also be carried out without significant delay or resttherebetween. In preferred embodiments, there is a period of no morethan 60 seconds between the completion of one step and the commencementof the other. More preferably this period is no more than 30 seconds,and even more preferably this period is no more than 10 seconds.

A training regime embodying the present invention may involve repeatedlycarrying out exercises including the first and second steps, as outlinedabove. Performing training of this nature over extended periods has beenfound to improve breathing performance dramatically, as compared tostandard endurance training (including swimming training), theperformance of stretching exercises, or a combination of the two.

Carrying out training in accordance with the invention allowsindividuals to perform endurance sports more effectively for longer, andwith less shortness of breath. This training also assists individuals inregaining breathing control rapidly after a period of strenuousexercise. This is, of course, important in performing effectively overthe course of an entire game or match. In addition to this, havingcontrol over one's breathing can be of psychological importance.Following a period of strenuous play, for instance an attackingmanoeuvre in football or rugby, or a long rally during a game of tennis,appearing to be fresh and in control of one's breathing can bedemoralising for one's opponents, and lends an air of invincibility.

The development of the muscles around the lungs of a subject,particularly the subject's extrinsic muscles, allows the subject toexpand his or her lungs rapidly and significantly following exercise,leading to fast and effective re-oxygenation of the subject's blood.This allows the subject to bring his or her breathing under controlquickly.

The benefits of training embodying the present invention are not limitedto strenuous competitive sports. The training can also be very helpfulfor those involved in dance, acting, public speaking and so on. Thetraining regime may be taught to individuals who might use the regimethrough a training movie on a videotape or DVD or other recorded mediaor on a website from which the movie may be downloaded or streamed, forexample. Alternatively, the training regime may be taught to individualsin a book, brochure, or other printed material. The training materialsmay include written and/or verbal descriptions of the steps and mayinclude pictures, drawings or videos demonstrating the performance ofthe steps such as one or more of the swimming techniques and/or one ormore of the stretch positions.

More specific examples of training regimes embodying the presentinvention will now be described.

For a relative beginner, a first training regime might comprise thefollowing steps. This example is carried out in a 25-meter swimmingpool.

-   -   1. In the swimming pool, the subject places both hands on the        side of the pool, or on an eye-level bar at the side of the        pool. The subject's hands should be 8-12 inches apart, and the        face should be looking straight ahead.    -   2. A controlled breath is inhaled and held for at least 10        seconds, before being released under steady control. This should        be repeated at least 3 times.    -   3. After the 4^(th) intake of breath, a series of stretch and        hold exercises should commence, for instance as shown in FIGS.        1-12, in which the subject is underwater and the arrow points        toward the surface of the water. These exercises are preferably        carried out with the subject's face submerged in the water,        while still holding onto the poolside, such as the pool edge or        pool deck, or bar.    -   4. After resurfacing with controlled exhalation of breath (to        avoid hyperventilation), steps 1 and 2 are repeated.    -   5. Following inhalation of a breath, the subject swims a length        of the pool, holding the breath and without inhalation or        exhalation during the completion of the length. The length is        swum using a specific technique, involving a long        “freestyle”-type arm action, but with no leg movement (this        technique has been found to reduce surface drag significantly).    -   6. Once the length has been completed, the subject once again        places his/her hands on the poolside or bar, and the breath is        exhaled under complete control. This is followed by another        controlled deep breath, held for as many seconds as can        reasonably be managed (typically 3-4 seconds).    -   7. A further 14 lengths are then swum, using the same technique        as outlined above, and again holding an inhaled breath for the        duration of the length. Following each length, slow inhalation        and release of breath, under complete control, should be        repeated 3 or 4 times. This has the effect of increasing the        length of time for which the breath can be held in comfort, and        this time should increase to 15-20 seconds.

A second, more advanced training regime embodying the invention is asfollows, again carried out in a 25-meter swimming pool. A subject willgenerally be ready to progress to this more advanced regime following aperiod of training under the first regime set out above. The moreadvance regime comprises the following steps:

-   -   1. In the swimming pool, the subject places both hands on the        side of the pool, or on an eye-level bar at the side of the        pool. The subject's hands should be 8-12 inches apart, and the        face should be looking straight ahead.    -   2. A controlled breath is inhaled and held for at least 10        seconds, before being released under steady control. This should        be repeated at least 3 times.    -   3. A deep breath is then inhaled, and the subject descends to        the bottom of the pool and swims a length along the bottom of        the pool. The length is swum using a specific sculling        technique, in which the subject swims face down, using sculling        arm movements only, with the subject's legs stretched out behind        him/her, with feet pointed together (i.e. the legs again do not        participate in the swimming action). Stages of this action can        be seen in FIGS. 13-15, in which the subject is underwater and        the arrow points up.    -   4. At the end of the length, the inhaled breath is released        under absolute control.    -   5. A series of stretch and hold exercises is then carried out,        again for instance as shown in FIGS. 1-12. The majority of these        exercises are carried out with the subject's face submerged in        the water, while still holding onto the poolside or bar.    -   6. On completion of these exercises, normal breathing returns.        Following this, a further underwater length is swum, as in step        3, again followed by exercises as in step 5.    -   7. Step 6 is repeated until a total of 25 lengths have been        swum.

When a subject is able to carry out 25 lengths according to the firsttraining regime, followed by 25 lengths according to the second trainingregime, the subject is ready to tackle a third, yet more advanced,training regime. The third regime involves carrying out lengths,effectively as set out in the first training regime, followed by furtherlengths, effectively as set out in the second training regime, althoughthis time in a 50-meter pool, instead of a 25-meter pool.

Those skilled in the fields of training and development will realizethat the regimes set out above may be varied to include, for example,more or fewer exercises, more or fewer lengths, different exercises,different distances swum and different swimming techniques, while stillretaining the benefits of the invention. It is important, however, thattraining regimes embodying the present invention include both the firststep and the second step, carried out successively without a significantrest therebetween.

The inventor has found that training regimes embodying the inventionresult in dramatic improvements in breathing capacity and effectiveness,far in excess of what would be expected simply from carrying outrepeated swimming exercises while holding one's breath. The particularcombination of physical exertion, while holding an inhaled breath, andcarrying out stretch and hold exercises, again while holding an inhaledbreath, provides unexpected benefits which are significantly greaterthan would arise from carrying out either exercise independently.

The benefits of the training may accrue over time, and may be noticedprimarily after carrying out the training for a period of a few weeks.For example, the training regimes may be performed as part of anexercise program, which may be performed at least once a week, or atleast twice per week, over a period of time such as at least six weeks.

In the discussion above, reference is made to activities being carriedout without air being inhaled or exhaled. Preferably, absolutely noinhalation or exhalation takes place during these phases.

In the discussion above, reference is made to activities being carriedout without air being inhaled or exhaled. Preferably, absolutely noinhalation or exhalation takes place during these phases.

As discussed above, part of the training methods discussed hereinrequire the subject to adopt and hold a stretch position while fully orpartially submerged in water, and generally these stretch positions willbe adopted at or near the side of swimming pool. As the skilled readerwill appreciate from the attached figures, as part of all or most ofthese stretch positions it is necessary to hold onto a feature at theside of the pool while the stretch position is maintained. However, thefeatures available to hold onto at the side of a swimming pool varyconsiderably from one pool to another, including the height of the pooledge above the level of the water (from very high pool edges to“infinity” pools, in which the edge may be below the level of thewater), the shape of the angle where the vertical side of the pool meetsthe surrounding horizontal surface, the texture and/or grip propertiesof the vertical side of the pool and the surrounding horizontal surface,and the presence (or otherwise) of a bar or rail, or any other featurewhich may provide a handhold.

The inventor has found that, at most swimming pools, it is possible onlyto perform a limited subset of the stretch positions effectively.

In aspects of the invention, a device (referred to below as a “grabdevice”) is used to provide a feature at or near the edge of a swimmingpool, which will provide a reliable and suitable handhold for a personcarrying out the training.

In preferred embodiments, the grab device is removably attachable to asurface at or near the edge of a swimming pool. Most preferably, thegrab device is removably attachable to the vertical side of a swimmingpool, either above or below the level of the water (or indeed at thelevel of the water).

The grab device may be removably attachable to the vertical side of aswimming pool by way of one or more suction mount-type fittings. As theskilled reader will understand, a suction mount fitting generallyinvolves a deformable cup made from an elastic material. In use, the cupis placed against a surface and centre of the cup is pressed towards thesurface, thus expelling fluid within the cup outwardly. When the centreof the cup is released, the cup will resume its original shape (or ashape which is close to its original shape), and will have lowerpressure within the cup than the surrounding fluid pressure. This willlead to a reliable seal between the cup and the surface, and a strongresistance to the cup being pulled directly away from the surface.

Suction mounts can be provided with a lever or handle which selectivelyapplies pressure to the cup, allowing a user to attach and detach thecup quickly and easily from a surface.

Examples of suction mounts with which readers will be familiar includethe mounts that are often used to attach a satnav device to the interiorof a vehicle windscreen. Suction mounts of this kind also workunderwater, and are used (for example) in the “Suction Cleat” sold byBudget Marine, which can be seen at www.budgetmarine.com.

A grab device suitable for use with the present invention may comprise apair of suction mounts, with a bar or other structure extending betweenthe suction mounts.

The preferred structure extending between the suction mounts is a bar ofa suitable size to be easily grasped and held by a user. In preferredembodiments, the bar may have a diameter of around 2 to 3 inches(although other sizes may also be used if desired). The bar ispreferably positioned with respect to the suction mounts so that, whenthe suction mounts are connected to a surface, the bar is positioned ata distance of around 3 to 4 inches from the surface. This distance willallow a user to grasp the bar with his/her hand, and for there to besufficient clearance between the bar and the surface for this to bepossible, without the bar protruding away from the surface more than isnecessary. Again, the bar may be set at a different distance from thesurface (in particular, a greater distance) where this is preferred by auser, for instance to perform particular kinds of stretches.

It is preferred that the bar is of sufficient length that the user maygrasp the bar with both hands to perform stretches, with the user'shands at least shoulder-width apart. The bar is at least 1 metre inlength, and is preferably at least 1.5 metres in length, for users withwide shoulders and/or long arms, or for performing particular stretches,a longer bar may also be used.

It is preferred that the bar is of a constant cross-sectional shapealong its length (which is preferably circular cross-sectional shape),so that it may be easily grasped by a user at any position. However, inother examples the bar may have one or more grab features providedtherealong, to provide a stable handhold at a set position along thebar. For instance, a grab feature may comprise a pair of raised ribs orridges, set at a suitable distance apart (such as around 5 to 6 inches)so that a user's may grab the bar between the ribs or ridges, and theribs or ridges will help to prevent the user's hand from sliding alongthe bar.

In some embodiments the bar is generally C-shaped, turning through anangle at each end to be connected to a suction mount. It is preferredthat the bar is smoothly curved where it turns through an angle, as thiswill assist the user in holding on to the bar comfortably.

While preferred embodiments involve a bar which is generally cylindricaland of constant cross-sectional shape along all or substantially all ofits length, the bar may also take any other suitable configuration. Forinstance, the bar may involve at least one section which is set at anangle to at least one other section, and/or may involve at least onesection which is parallel or substantially parallel with at least oneother section, but is offset with respect thereto. These shapes may beadapted to suit the style or body type of a particular user, or may beadapted to be particularly suitable for holding whilst performing one ormore stretch position.

An exemplary grab bar 1 is shown in FIG. 16. The grab bar 1 has a mainelongate section 2, which is generally straight and of cylindricalshape, having a constant diameter along this section 2. At each end ofthe elongate section 2 is a curved transition section 3, which bendsthrough 90° and leads to a respective connection portion 4. Theconnection portions 4 are parallel and of equal length, and terminate inrespective suction mounts 5. Each suction mount 5 is preferably asdescribed above, and in the example shown includes a lever 6 tofacilitate attachment and removal of the suction mount 5.

The suction mounts 5 may be used to attach the grab bar 1 to a verticalside surface 7 of a swimming pool. In FIG. 16 the grab bar 1 is shownmounted below the level of the waterline 8, although the grab bar 1 mayequally be mounted above the waterline 8, or at substantially the samelevel as the waterline 8.

In other embodiments, two grab devices may be provided, one for each ofthe user's hands. Each grab device may comprise one or more suctionmounts, with a handle of a suitable kind connected thereto, and theskilled reader will appreciate the form that a handle of this kind maytake. A user may use two or more of these handles in a trainingsession—for instance, one pair of handles may be set with a relativelywide spacing therebetween, suitable for carrying out the stretchposition shown in FIG. 5, while a further pair of handles may be set ata relatively narrow spacing therebetween, suitable for carrying out thestretch position shown in FIG. 9.

In use, a user may have two grab devices comprising elongate bars, asdiscussed above. Prior to beginning a training session, the user mayattach each bar at one end of a swimming pool, at a desired height. Eachbar may be placed below the level of the water, above the level of thewater, or at or substantially at the level of the water. In preferredembodiments, each bar is set to be level, or substantially level, withthe surface of the water. If two bars are used, the bars may be set atdifferent heights from each other. If two bars are used, then the barsare preferably positioned directly opposite or substantially oppositeeach other across the length or width of the swimming pool.

In other embodiments, only one bar may be used.

A grab device comprising a bar, as discussed above, is preferably formedto be light and easy to carry. The material from which the bar is formedis preferably a lightweight and robust plastic material. While sturdiermaterials such as aluminium are also contemplated, it is expected thatthese materials will be excessively heavy. The material from which thebar is formed must also be resistant to water, particularly chlorinatedwater and/or seawater (depending on the circumstances in which the barwill be used).

In preferred embodiments the bar is formed from two or more telescopicsections, which allows the bar to be collapsed in length so that it canbe carried easily, particularly in a rucksack or gym bag.

Bars and other grab devices for use with the present invention are alsopreferably adapted to be easy to see underwater. This is particularlyuseful as goggles worn by a user may become misted over during use,and/or may introduce distortion to the user's field of view.Accordingly, the grab devices may have a fluorescent or otherwisestriking colour, particularly which may easily be seen against the wallof a swimming pool, which is likely to be a white or pale blue colour.In advantageous embodiments of the invention, all or some of the grabdevice may be fluorescent or bright yellow, orange, red or pink. Thegrab device may also have a striking contrast of colours, for instancestripes of black and fluorescent yellow.

Both the suction mounts and the remainder of the grab device may becoloured in this way. However, in other embodiments the suction mountsmay be a black or neutral colour (allowing ready use of “off the shelf”suction mounts), while the bar or other part of the grab device isstrikingly coloured.

Once the grab device(s) have been put in place, the user then commencesa training session, as described above. Where stretch positions areadopted, the user will hold the grab device with one or both hands. Theskilled person will understand that this will assist in the adoption andholding of the stretch positions.

Once the training session is complete, the grab devices are removed.

While the above discussion involves a grab device which is attachabledirectly to the vertical side of a pool, other kinds of grab device areenvisaged. For example, an alternative grab device may be attachable tothe horizontal surface surrounding the pool (again through one or moresuction mounts), and may then have one or more arms which extenddownwardly over the side of the pool and have a bar, or other grabfeature (as discussed above) at or near the end of the/each arm. The oreach arm may be telescopic, or otherwise be of adjustable length, so theheight of the bar with respect to the surface of the water can becontrolled by the user.

As an alternative to suction mounts, the device may have one or regionsof high-friction material (such as rubber or a similar material), whichmay grip against the horizontal surface surrounding the pool.

One aspect of the invention provides a kit, comprising two grab devicesas described herein, so that the two grab devices can be positioned atopposite ends or sides of a swimming pool. The kit may further comprisea bag or other carrier, preferably with pockets or other arrangementsfor holding the two grab devices. The kit may comprise more than twograb devices, particularly whether the grab devices are each adapted tobe grabbed with one hand only.

In preferred embodiments, a timing device is provided, which assists theuser in timing the stretch exercises. As the skilled reader willappreciate, when carrying out the stretch exercises when physicallytired and short of oxygen, it may be difficult for the user to countseconds reliably.

The timer preferably takes the form of a device which is worn by theuser, or otherwise attached to the user's body. Most preferably, thetimer takes the form of a watch or similar device which is removablyattachable to the user's wrist.

As the reader will appreciate, in many of the stretch positions the usercannot see his/her wrist easily, or would need to move from the stretchposition to see his/her wrist. It is therefore preferred that the timeris able to provide the user with timing information that does notrequire the user to look directly at the timer.

As one example, the timer may provide the user with haptic signals, forinstance pulses or vibrations which can be sensed by the user's skin.

In one embodiment, the timer has a button or other control which theuser can activate to begin a stretch position. The user then adopts thestretch position, and the timer provides a haptic signal at regularintervals, e.g. once per second. This will allow a user to time thestretch position easily, without having to look at the timer. As analternative, the user may program the timer to set the length of timefor which the stretch will be held, for instance 5 seconds. The user maythen activate the control, and adopt the stretch position, and the timerwill provide a haptic signal after the pre-set length of time.

Many other signal timings are possible, as the skilled reader willappreciate.

As an alternative to haptic signals, the timer may emit a bright light,which can be seen by the user through reflection of the light from thepool floor, walls or other surfaces if the light cannot be seen directlyby the user. The bright light may be emitted for a short pulse once persecond, for example. This is less preferred than haptic signals,however, since the light may be difficult to see reliably, and also thismay be distracting for other users of the pool, particularly other usersof the pool who may be carrying out similar training.

Instead of taking the form of a watch or similar device, the timer maybe configured so it may be affixed to the user's leg, chest, or anyother body part. However, it is expected that a wrist mounting will bemost convenient, and least intrusive for the user's swimming.

In preferred embodiments the timer may also be configured to time thelengths which are swum by the user. In the training methods disclosedherein the focus is generally not on swimming the lengths as fast aspossible, and the timer may provide a signal to the user (again,preferably a haptic signal) if the user is swimming too quickly or tooslowly during the swimming of the lengths. The upper and lower speedthresholds are preferably adjustable by the user.

The timer may have controls which allow the user to switch between a“swimming lengths” mode and a “stretch” mode, and the skilled readerwill appreciate how this may be configured.

An exemplary timing device 9 is shown in FIG. 17. The timing device 9generally takes the form of a sports watch, having a main body 10 and astrap 11, which is only partially shown, but which is configured toencircle and be fastened around a user's wrist in any suitable way. Themain body 10 includes a face 12 comprising a display 17, which (as theskilled reader will understand) may show information relating to acurrent training session, as well as other general information such asthe time, date etc.

The timing device 9 comprises some first controls 13 in the form ofbuttons arranged around the perimeter of the main body 10. Additionally,or alternatively, the first controls may be provided on the front of themain body 10, or in any other suitable location. The first controls needalso not take the form of buttons, and any suitable input arrangements(such as a touch screen) may also be used. The first controls 13 may beused to control certain functions of the timing device 9, and to inputinformation to the timing device 9.

The timing device 9 further comprises a “length” control button 14 and a“stretch” control button 15. In the example shown these buttons 14, 15are larger and more prominent than the first controls 13, as thesebuttons 14, 15 are intended to be operated quickly and under physicalstress. However, this need not be the case, and again these controls maybe mounted anywhere on the timing device 9, and need not take the formof buttons.

The “length” control button switches the timing device 9 to a mode inwhich the timing device 9 times how long the user takes to swim one ormore lengths (or widths, as appropriate) of a pool.

The “stretch” control button switches the timing device 9 to a mode inwhich the timing device 9 times how long the user holds a stretchposition for, and (as described above) the timing device preferablydelivers a haptic signal to the skin of the user (by way of a hapticsignal generator 16, which may for example be a vibration device builtinto the body of the timing device 9).

During either or both modes, the duration of the length or stretchposition may be displayed on the display 17 of the timing device 9.

In some embodiments the timing device 9 may include one or moreaccelerometers or other motion sensors, which will allow the timingdevice to determine how the timing device 9 is being moved and/or theorientation (with respect to gravity) of the timing device 9, at anymoment. In these embodiments, the timing device 9 may be configured toswitch automatically between a “length” mode and a “stretch” mode.

When the user is swimming, the accelerometers of the timing device 9will show that the timing device 9 is being moved in a repeated pattern,with a relatively constant frequency (this will be true regardless ofthe stroke which is employed by the user, even if the user makes no, orminimal, use of his/her arms). The timing device 9 will therefore beable to determine when the user is swimming a length. By contrast, whenthe user adopts and maintains a stretch position, the timing device 9will register very little or no motion.

A user may therefore engage a mode on the timing device which is adaptedto monitor the training. The user can then alternate between swimminglengths and holding stretch positions, as discussed above. While theuser is swimming, the timing device 9 can detect this, and record thelength of time taken to swim the length (if the user enters the lengthof the pool, the timing device 9 can also determine the user's speed).When the user adopts and holds a stretch position, the timing device 9can detect this and monitor the length of time for which the stretchposition is held, and during this phase of the training can also deliverhaptic signals to the user, as discussed above. No active input oroperation of controls will be needed by the user as the trainingprogresses, to switch the timing device 9 between these two modes. Insuch embodiments the timing device 9 may not include dedicated “length”and “stretch” controls.

As the skilled reader will appreciate, some currently-availablewaterproof sports watches have all of the physical components—such assuitable controls, accelerometers, the ability to provide hapticfeedback, and a suitable processor to control the components of thewatch—required to fulfil the role of the timing device, for instance theApple Watch™ Series 2 (although there are several other examples). It isenvisaged that, through suitable programming, a sports watch of thiskind can function as a timing device in accordance with the presentinvention. One aspect of the invention comprises a computer programwhich, when executed on a suitable sports watch, causes the sports watchto fulfil the function of a timing device in accordance with theinvention. Such a computer program may be provided in the form of an“app” or similar, which may be downloaded from a central provider suchas the Apple App Store.

The time preferably records the length of time for which each stretchposition is held and/or the time taken for each length to be swum, andmay also (or alternatively) record the number of stretches and/orlengths which are performed. This data may be kept by the user, as arecord of the training which can be viewed at a later date. The data maybe transferrable from the timer to a further device, such as a computer,mobile phone or tablet, where the data can be viewed and analysed indifferent forms.

When used in this specification and claims, the terms “comprises” and“comprising” and variations thereof mean that the specified features,steps or integers are included. The terms are not to be interpreted toexclude the presence of other features, steps or components.

The features disclosed in the foregoing description, or the followingclaims, or the accompanying drawings, expressed in their specific formsor in terms of a means for performing the disclosed function, or amethod or process for attaining the disclosed result, as appropriate,may, separately, or in any combination of such features, be utilized forrealising the invention in diverse forms thereof. In the foregoingdetailed description, the invention has been described with reference tospecific embodiments. However, it may be appreciated that variousmodifications and changes can be made without departing from the scopeof the invention.

What is claimed is:
 1. A method for improving respiratory effectivenessof an individual, comprising the steps of: a) providing a grab device,comprising at least one removable mount configured to allow the grabdevice to be removably attached to a surface of, or near, a swimmingpool; b) attaching the grab device to a surface of, or near, a swimmingpool; c) inhaling a breath and, while continuously holding the breath,swimming in the swimming pool for a period of at least 10 secondswithout exhaling or further inhaling; and d) inhaling a breath and,without exhaling or further inhaling, adopting, and holding for a periodof at least 3 seconds, at least one stretch position, wherein the atleast one stretch position requires constant muscular exertion by theindividual to maintain the stretch position, and wherein the individualholds the grab device for all or part of the period for which thestretch position is maintained.
 2. The method according to claim 1,wherein the step of attaching the grab device to a surface of a swimmingpool comprises attaching the grab device to a vertical surface at anedge of the swimming pool.
 3. The method according to claim 2, whereinthe step of attaching the grab device to the vertical surface at theedge of the swimming pool comprises attaching the grab device to avertical surface below the level of the water in the swimming pool. 4.The method according to claim 1, wherein step b) comprises attaching twograb devices to respective surfaces of, or near, the swimming pool, atlocations which are opposite one another across a length or width of theswimming pool.
 5. The method according to claim 1, wherein the at leastone removable mount comprises a suction mount.
 6. The method accordingto claim 1, wherein step c) comprises swimming underwater or swimmingalong a water surface.
 7. The method according to claim 1, wherein stepd) comprises successively adopting and holding two or more stretchpositions, each for a period of at least 3 seconds.
 8. The methodaccording to claim 1, wherein step c) and step d) are alternatelycarried out at least 10 times each.
 9. A method for improvingrespiratory effectiveness of an individual, comprising the steps of: a)providing a timing device configured to provide a timing signal to theindividual; b) inhaling a breath and, while continuously holding thebreath, swimming for a period of at least 10 seconds without exhaling orfurther inhaling; and c) inhaling a breath and, without exhaling orfurther inhaling, adopting, and holding for a period of at least 3seconds, at least one stretch position, wherein the at least one stretchposition requires constant muscular exertion by the individual tomaintain the stretch position, wherein the timing device provides thetiming signal to the individual to provide the individual withinformation corresponding to the length of time for which the stretchposition has been maintained.
 10. The method according to claim 9,wherein the timing signal is a haptic signal.
 11. The method accordingto claim 10, wherein the timing signal comprises vibrations capable ofbeing sensed by the individual's skin.
 12. The method according to claim10, wherein the timing signal is delivered at regular intervals.
 13. Themethod according to claim 9, wherein step a) comprises providing atiming device which is also configured to monitor at least one of therate at which the individual swims during step b), and the time takenfor the individual to swim during step b), and wherein the timing deviceis capable of switching between a first mode, in which the timing deviceprovides a timing signal corresponding to the length of time for whichthe stretch position has been maintained, and a second mode, in whichthe timing device monitors the rate at which the individual swims duringstep b), or the time taken for the individual to swim during step b).14. The method according to claim 13, wherein the timing device switchesbetween the first mode and the second mode automatically, based onsignals from one or more motion sensors.
 15. A grab device for use in atraining method, the grab device comprising: at least one removablemount configured to allow the grab device to be removably attached to asurface of, or near, a swimming pool; and an elongated bar attached tothe one or more removable mounts, wherein the bar has a region which issubstantially straight, and has a constant or substantially constantcross-sectional shape over at least a substantial the region which issubstantially straight, and wherein the region which is substantiallystraight is at least 1 metre in length.
 16. The grab device according toclaim 15, comprising two removable mounts, wherein the bar extendsbetween the two mounts.
 17. The grab device according to claim 15,wherein the bar is adjustable in length.
 18. The grab device accordingto claim 17, wherein the bar has at least two telescopic sections. 19.The grab device according to claim 15, wherein the at least oneremovable mount comprises a suction mount.
 20. The grab device accordingto claim 15, wherein at least a part of the device has a fluorescentcolour.